What should I feel during Single-leg RDL (BW, slow tempo)?

Hamstring stretch with controlled balance — hip stays square throughout.

What are common mistakes with Single-leg RDL (BW, slow tempo)?

Hip opening outward on the standing leg; Rounding the lower back to reach further; Rushing the tempo and losing balance

How do I progress Single-leg RDL (BW, slow tempo)?

Add a dumbbell in the opposite hand as balance improves.

What can I do instead of Single-leg RDL (BW, slow tempo)?

Romanian deadlift (BB), DB Romanian deadlift, Glute bridge (BW, top-end squeeze)

Single-leg RDL (BW, slow tempo)

Standing single-leg, hip hinge back slowly, back leg rises as torso drops.

family=rdl bw slowpattern=hingeforce=pullmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

hamstringsPRIME

glutes68

hip stabilizers56

Primary: hamstrings
Supporting: glutes, hip stabilizers

Mechanics

Pattern: hinge
Equipment: bodyweight
Geometry: 120° Hinge Angle
Target feel: Hamstring stretch with controlled balance — hip stays square throughout.
Progression: Add a dumbbell in the opposite hand as balance improves.
Regression: Touch a wall lightly for balance reference before going unassisted.

Common errors

Hip opening outward on the standing leg
Rounding the lower back to reach further
Rushing the tempo and losing balance

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Box jump Same equipment category: body_weight · Antagonist pairing: hamstrings / quads
Cyclist squat Shared equipment: bodyweight · Antagonist pairing: hamstrings / quads
Knee-over-toe step-up Shared equipment: bodyweight · Antagonist pairing: hamstrings / quads
Pistol squat Shared equipment: bodyweight · Antagonist pairing: hamstrings / quads
Shrimp squat Shared equipment: bodyweight · Antagonist pairing: hamstrings / quads

See all 28 hamstrings exercises in the Atlas

Progression ladder

Beginner / regression: Touch a wall lightly for balance reference before going unassisted.
Standard: Single-leg RDL (BW, slow tempo)
Advanced / progression: Add a dumbbell in the opposite hand as balance improves.

Atlas metrics

Movement pattern: hinge
Primary target: hamstrings
Supporting muscles: glutes, hip stabilizers
Equipment: bodyweight
Joint geometry: 120° Hinge Angle
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: Schoenfeld BJ (2010). The mechanisms of muscle hypertrophy and their application to resistance training.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

Range of Motion Reference

FAQ

How do I set up Single-leg RDL (BW, slow tempo)?: Standing single-leg, hip hinge back slowly, back leg rises as torso drops.
What should I feel during Single-leg RDL (BW, slow tempo)?: Hamstring stretch with controlled balance — hip stays square throughout.
What are common mistakes with Single-leg RDL (BW, slow tempo)?: Hip opening outward on the standing leg; Rounding the lower back to reach further; Rushing the tempo and losing balance
How do I progress Single-leg RDL (BW, slow tempo)?: Add a dumbbell in the opposite hand as balance improves.
What can I do instead of Single-leg RDL (BW, slow tempo)?: Romanian deadlift (BB), DB Romanian deadlift, Glute bridge (BW, top-end squeeze)

Single-leg RDL (BW, slow tempo) anatomy diagram highlighting gluteus maximus and hamstrings during hip hinge on standing leg.

Single-leg RDL (BW, slow tempo) 5-frame range-of-motion animation

The movement · Hip 180°→114° · Free leg 176°→116°

Single-leg RDL (BW, slow tempo): hinge pattern, 2900 ms rep trace, engine-derived.

Train Single-leg RDL (BW, slow tempo) in Gym Mode → Browse the public Atlas →